People with high blood pressure are at a greater risk of heart attack and stroke. Certain lifestyle and diet changes may help improve blood pressure and reduce the risk of illness, according to the American Academy of Family Physicians Family Doctor website. A low-sodium diet that includes a variety of nutrient-rich foods has been shown to significantly reduce high blood pressure. Consult a physician before making changes to the diet.
Whole Grains
The Dietary Approaches to Stop Hypertension, or DASH, recommends that people with high blood pressure consume six to eight servings of grains a day. DASH is a diet specifically designed to lower high blood pressure. Whole grains contain fiber, and people with high intakes of fiber have lower blood pressures, according to the National Institutes of Health's Office of Dietary Supplements. Whole grain choices to lower high blood pressure include whole wheat bread, brown rice, barley, whole grain cereal, millet, whole wheat pasta oatmeal and buckwheat.
Vegetables
DASH recommends four to five servings of vegetables a day. Vegetables are a source of potassium, magnesium and fiber and are low in sodium. People with high intakes of natural potassium have lower blood pressures, according to the American Heart Association. Healthy people need 4,700 mg of potassium a day. Vegetables high in potassium include sweet and white potatoes, greens, spinach, mushrooms, peas, lima beans and tomatoes. Vegetable sources of magnesium include spinach and potatoes.
Fruits
Fruits also contain high amounts of potassium and fiber, and are low in sodium. Too much sodium in the diet causes the body to retain fluids and increase blood pressure. The potassium in foods like fruit helps to counterbalance the effects of sodium on blood pressure. Fruits high in potassium include bananas, citrus fruits, raisins, apricots, cantaloupe and prunes.
Dairy Foods
Low-fat dairy foods are a good source of calcium. Diets containing 1,200 mg of calcium help to lower blood pressure by two points, according to a 2006 meta-analysis study published in the "Journal of Human Hypertension." DASH recommends two to three servings a day of low-fat and fat-free dairy foods. Good choices include skim milk, fat- free and low-fat yogurt, and low-fat cheeses.
Lean Meat, Poultry and Fish
DASH recommends eating no more than 6 oz. of meat, poultry and fish per day. Some of these foods, namely red meat and pork, contain high amounts of saturated fat and increase a person's risk for heart disease. DASH encourages the intake of omega-3 fatty acids from fatty fish, such as salmon, tuna and herring. People who regularly consume foods containing omega-3 fatty acids have lower blood pressures, according to the University of Maryland Medical Center.
Nuts, Seeds and Legumes
Nuts, seeds and legumes contain significant amounts of magnesium. Magnesium plays a role in regulating normal blood pressure, and people with high intakes of magnesium have lower blood pressures, according to the Office of Dietary Supplements. DASH recommends people eat four to five servings of nuts, seeds and legumes a week to lower high blood pressure, including soybeans, lentils, kidney beans, peanuts, peanut butter, cashews and almonds.
References
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Magnesium
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "Journal of Human Hypertension"; Blood Pressure Response to Calcium Supplementation: A Meta-Analysis of Randomized Controlled Trials; L.A.J. van Mierlo; 2006
- Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours
